Bench Press

Intermediate
Chest, Triceps, Shoulders Cable Machine or Resistance Band
Yoga

Benefits

Improves coordination and cardiovascular health

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 17 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
61
Average BPM
130
80% of max
Max BPM
163

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,946
Calories
328.1g
Carbs
131.7g
Protein
87.6g
Fats

Micronutrients

Sugar: 37.2g
Sodium: 257.1mg
Cholesterol: 238.8mg
Serving: 118.9g

Meal Preparation

Method: Boiled
Prep: 49 min
Cook: 33 min

Calorie Balance Analysis

Calorie Intake
1,946
from food
Calories Burned
848
during workout
Net Balance: +1,098 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~794 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
51 years
Gender
Female
Weight
64.6 kg
Height
1.79 m
BMI
20.2
Normal
Body Fat
24.9%
Lean Mass
48.6 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.4 liters of water daily.

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